Rate my aesthetics focused lifting program

[Wallenberg]

Incline bench 3x10
Lat pulldown 3x10
Overhead press 4x10
Lateral raise 3x10
Barbell curl 3x10

Add more weights next time when you can do at least 12 reps on the last set.

3-4 times a week, not on consecutive days.

Lat pulldown will be replaced by pull-up later.

Abs training 3-4 days a week on other days.

I don't care about 1 rep maxes or anything like that. This is 100% about aesthetics.

Not going to train legs now.

@Gargantuan

 

[Deleted member 2403]

Never gonna read your threads cause of avi

 

[Deleted member 11748]

how can you be on this site and still belive that bullshit? your insertion make you aesthetic not how overtrained your delts are

 

[Wallenberg]

how can you be on this site and still belive that bullshit? your insertion make you aesthetic not how overtrained your delts are

Cope. Put down the fork and start to lift.

 

[Wallenberg]

Never gonna read your threads cause of avi

What's the problem?

 

[Deleted member 8576]

 

[Deleted member 11748]

Cope. Put down the fork and start to lift.

I am training. Stop judging people just because they have different views from your liberal cucked perspective on life.

I life, facially and physically mog you.

 

[Deleted member 8576]

 

[Deleted member 2403]

What's the problem?

Only @thinwhiteduke can worship cox

Anyone else and it’s extremely gay and obnoxious

 

[Wallenberg]

I life, facially and physically mog you.

For sure.

 

[Deleted member 10185]

your frame will get better but your face will look bloated mess. If you are tall you dont need body maxing,

 

[Wallenberg]

Anyone else and it’s extremely gay

Problem?

 

[Deleted member 11748]

Only @thinwhiteduke can worship cox

Anyone else and it’s extremely gay and obnoxious

tbqf anyone who worships cox is gay, its just that @thinwhiteduke does it the best

 

[Wallenberg]

your frame will get better but your face will look bloated mess. If you are tall you dont need body maxing,

Uhh how come face gets bloated from lifting? That happens when you permabulk with too much calories

 

[Hozay]

This is the one I do, 6 days 1 day off. just got back from the gym btw. this shit will get u jacked.

PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

Very popular ppl aesthetics program on reddit. for beginners too

 

[shrek]

Incline bench 3x10
Lat pulldown 3x10
Overhead press 4x10
Lateral raise 3x10
Barbell curl 3x10

Add more weights next time when you can do at least 12 reps on the last set.

3-4 times a week, not on consecutive days.

Lat pulldown will be replaced by pull-up later.

Abs training 3-4 days a week on other days.

I don't care about 1 rep maxes or anything like that. This is 100% about aesthetics.

Not going to train legs now.

@Gargantuan

Your lower back and entire lower body will be very weak (injury risk) and you won’t fill out your pants so you’ll look retarded. You would ideally want flat bench, rows, face pulls and other stuff thrown in as well. Would not recommend/10

 

[shrek]

I

your frame will get better but your face will look bloated mess. If you are tall you dont need body maxing

If you’re talk you should definitely bodymaxx so you can mog hard

 

[Wallenberg]

you won’t fill out your pants so you’ll look retarded.

I already do.

 

[shrek]

I already do.

Ok that’s good that you have lower body aesthetics. But trust me dude your lower back will be weak and you’ll snap your shit up

 

[Deleted member 10185]

Uhh how come face gets bloated from lifting? That happens when you permabulk with too much calories

Just seen so many bodybuild maxing guys with good frame but fat ass face.. How tall you are?

 

[Wallenberg]

Just seen so many bodybuild maxing guys with good frame but fat ass face.. How tall you are?

5'10

 

[Gargantuan]

Sounds alright. I would add an exercise for your triceps as well, big triceps = aesthetic arms. Most people solely focus on biceps when training arms and tend to neglect their triceps.
Triceps rope pushdown is a great exercise for that.

 

[Wallenberg]

no traps

no lower lats

barely any tricep longhead

barely any forearm or brachialis

barely any rear delts

no legs

lol

Who cares about legs?

Forearms should be added maybe.

 

[Deleted member 10185]

5'10

Do you heightmax? Finnish girls are tall as fuck.

 

[Wallenberg]

Do you heightmax? Finnish girls are tall as fuck.

No, I don't and yes you are right about Finnish girls being tall.

 

[Wallenberg]

Sounds alright. I would add an exercise for your triceps as well, big triceps = aesthetic arms. Most people solely focus on biceps when training arms and tend to neglect their triceps.
Triceps rope pushdown is a great exercise for that.

I will do this for some months - it's not like I will dedicate my whole lifting "career" to this program. I feel like this gets me a decent starting point to progress towards V-taper.

 

[Deleted member 10185]

No, I don't and yes you are right about Finnish girls being tall.

I fraud to 180cm and I still feel like midget in here.

 

[Wallenberg]

I fraud to 180cm and I still feel like midget in here.

180 cm is average Finnish male height

 

[Gargantuan]

I will do this for some months - it's not like I will dedicate my whole lifting "career" to this program. I feel like this gets me a decent starting point to progress towards V-taper.

It's a good start, for sure. You should get good newbie gains.

 

[whiteissuperior]

my routine is almost identical. Add barbell row and bicep curl and ur good 2 go